Yoga Nidra To Reset Your Nervous System

This 15-minute Yoga Nidra practice is designed to support nervous system regulation during times of stress, overwhelm, emotional exhaustion, and mental fatigue. Through guided awareness and deep rest, you are invited to release tension, settle the body, and reconnect with a greater sense of ease and safety.

Using breath awareness, body sensing, and mindful attention, this practice encourages relaxation and self-regulation while creating space for rest and restoration. It may be especially helpful if you have been caring for others, managing a demanding workload, or simply feeling depleted.

Return to this practice whenever you need to pause, reset, and come home to yourself.

Transcript

Find a comfortable position lying down. You're back, Fully supported. Held by the surface beneath you. There is nothing to do here. Nothing to fix. Just arrive. Gently closing your eyes and allowing the body to soften gradually. In its own time. Bringing your awareness to the points of contact with the surface beneath you notice where your heels touch You're back. The back of your head. Back of your shoulders. Your glutes coughs. You don't have to hold yourself up right now. The ground is doing that for you. And now bring awareness to your breath. Not changing it. Just following it. Following the rhythm of the breath The end. Me out. Noticing the natural rise and fall of the belly the expansion on the inhale. And the slow release on the exhale. And now move your awareness gently through your body begin at your crown. Softening through the forehead bring awareness to the eyes allowing the eyebrows, The eyelashes to soften let go of all the muscles that surround the eyes Soften the ears, Cheeks. And the Jewel. Releasing the jaw Tongue resting heavy in the roof of the mouth. The neck and the shoulders. Softened. Feeling the shoulders drop The arms, Heavy. Whoa. The hands gently resting fingers slightly curled softening through the chest the belly gently rising and falling. Letting go of the hips Softly to the surface beneath you. Soften through the legs. The knees. Feet. The ankles your whole body soft and still. And now bring awareness to your right hand thumb Your right first finger. Middle finger. Ring finger. And a little finger. The palm of your right hand. And the top of your right hand. Your right wrist. Forearm. Oh, But. . . And a button. Your right shoulder. Right waist. Right ship. Right side Right knee. Lower leg. Thank you. Soul of the fit. The top of the foot. And all of the toes on the right foot starting with the big toe. Second term. Third time. Fourth time and a little toe And now bring awareness to the left hand thumb. The left first finger. Middle finger. Ring finger. And a little finger. The palm of the left hand. And the top of the left hand. The left wrist forearm. Elbow. And upper arm. The left shoulder. The left waist. The left hip left thigh me. Lower leg Uncle. Sew all of the left foot the top of the left foot and all of the toes on the left foot. Big toe. Second tone. Third time. Fourth toe and a little toe. The root at the base of the spine The sacrum. The solar plexus. The heart. The throat the mind's eye. And the crown. And now notice if any part of your body is holding on. Did you let go of all the tension? And if there is any tension There's no need to fight that. Just breathe towards it. And let it be exactly as it is. And as you rest here, Your body is learning something. That this stillness is not lazy. Word as signal. A message to your nervous system that you are safe. That you are not under any threat You're not on alert. You are just here. Breathing and be. And each slow exhalation turns down the dial. Moving out of survival mode into rest, Repair. Rejuvenate. There's no need to overthink or understand it for it to work. Because your body already knows how to do this And if it helps, Begin to count the breaths. Inhale, One. Exhale. Inhale to release. Exhale. Drown to your way, All the way up to number 10 and then start all over again. And if you lose count at any time that's not doing it wrong Just notice it and begin again at number one. This is the practice. Coming back to present. Over and over again. And when you're ready, Begin to bring some movement back into your body. Beginning to wiggle your fingers and toes rolling gently onto your side doing whatever feels good Take in a slow, Full breath. Exhale, Let it go and notice how you feel now compared to when you first began Is there a little more space? A little more ease. You are nurturing your mind and your body in real time here. Gently blinking your eyes open only when it feels right and staying here. For as long as you want. Namaste